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Helpful Tips  // Browsing posts in Helpful Tips

Squat Squat Squat

Going for a new 1 RM in the Front Squat.  Really make sure you run through a number of warm up sets (5-5-3-3-2-1-1-1 is a great max out progression) and limit your number of single lift attempts to around 3ish.  If you aren’t hitting it after 3 attempts it’s best to just walk away and […]


19 Nov Posted by in Helpful Tips | Comments

Heavy weights and the importance of that warm up

Photo credit – Oscar Bravo Upping those weights on the front squats today, that means one big thing…..get in a good warm up!  I’m talking range of motion drills, heart rate up and blood flowing through those legs.  You simply can’t lift big weights with only a couple of warm up sets!  So if you […]


14 Nov Posted by in Helpful Tips | Comments

Conway’s Way Vol 1

Hello all you beautiful and wonderful individuals, coach Conway here writing his first blog post. Now Iwanted to change things up and instead of writing about fitness give you some advice for post wod activities. Now who doesn’t love to just sit around at the end of there long day kick their feet up and watch a great […]


Front squats and Interval training!

Interval style training today.  Try to pick a weight that will allow you to work for the entire 45 secs.  Quick recovery time and into another movement.  Have your stuff set up and your transitions planned to make the best use of time.  With that KB thruster, try to keep the weight in close, not […]


Front Squats on deck!

Lots of O-lift stuff on deck today, specifically working on that front squat. Really focus on some upper back mobility before the wod and work on getting your lats loosened up as well to help with that rack position. Going to need a big leg drive for that jerk so pick a weight that you […]